This weekend at our Valentines themed “SwoleMates Retreat” we celebrated the incredible transformations of our dedicated members from our New Year’s Transformation Challenge!
These challengers showed up, stayed disciplined and absolutely crushed their goals over the last 4 weeks including my coaching client Dawn Marshall who lost 15.6 pounds!!
(more on her results below…)
Top 10 Female Weight Loss
- Dawn Marshall – 15.6 lbs lost!
- Corrine McCaffery – 15.2 lbs
- Kelly Martini – 14.6 lbs
- Ebba Pezza – 10.4 lbs
- Crystal Jackson – 9.6 lbs
- Jessica Gunter – 9.1 lbs
- Christina Clifton & Teresa Rodriguez – 8.8 lbs each!
- Kimberly Lanphar – 7.6 lbs
- Michelle Kane – 7.4 lbs
- Jordan Grantham – 6.6 lbs
Top Male Weight Loss
- Aaron Janke – 6.6 lbs lost!
- Brian Christensen – 5.6 lbs
- Chris Remmell – 5.2 lbs
- Rich Scilex – 4.2 lbs
Huge congrats to everyone who committed to their fitness goals and pushed themselves to new limits! This is just the beginning—keep up the hard work, and let’s make 2025 STRONG!
What did Dawn do differently?
#1.) WALKING – she works a desk job so at first she needed to be creative to get additional steps. She averaged around 5,000 steps previously and increased that to around 12,000 steps a day. This was done before her morning workouts and after dinner at night.
#2.) PROTEIN – while she always got decent protein intake, increasing her to a minimum of 125g (and now 150g) daily AND trying to eat more than one meal daily instead of just protein shakes. Now her protein is divided between 2 meals, a snack and a protein shake(s) daily.
#3.) STRUCTURE/DISCIPLINE – working out or drinking protein shakes has never been a problem for her. She’s worked out consistently for over a year. But having specific daily goals kept accountable 7 days a week to her meals and activity outside of the gym.
#4.) REST DAYS – her best weight loss days always came after taking a day off from workouts, reducing her steps and still getting her protein in. Allowing her body to rest after pushing hard led to multiple > 4 pound weight loss weeks!
FINAL THOUGHTS…
All 4 of these things comes down to loving yourself and putting in the work that it needs for a lifetime of health, while not overdoing it in any direction.
Walking gets you healthier, improves your heart and burns calories. Plus it’s great for your mental health too!
Protein is the lifeblood of everything living and amazing in your body. Reward your body for it’s hard work.
Structure lets your mind, body and motivation get into a consistent daily rhythm instead of always “starting over” each week.
Rest keeps your motivation high and stops you from feeling run down. This keeps you on track with your workouts too!
I hope reading this today gives you motivation to start (or keep pushing) your own transformation journey.
Committed to your fitness success,
Derek Kuryliw, your fitness Yoda 🙂
www.LiveFitBootcamps.com
